Summon elastic belt to bomb the buttocks and legs in all directions!
Not limited by the venue and time, I arranged and photographed a group in the dormitory, dormitory, office, hotel and gym: At home, I skillfully used elastic belt to shape the lines of buttocks and legs! There are specific actions+text tutorials. Together, make the leg lines tighter, strengthen the core and burn fat.
Elastic belt shapes hips and legs+burns fat. Elastic belt and Internet celebrity modeling props that are deeply loved by European and American fitness bloggers. With the help of elastic belt's resistance, the hips are shaped. Improve hip line, lengthen leg lines, shape beautiful legs and tighten them, burn fat and improve the core.
It is more difficult to practice 8 movements to improve the core and shape the hip and leg lines than to be purely negative.
Props: Just elastic belt+Beautiful You.
1. elastic belt (also known as resistance circle)
Weight: 20 lbs (girls can choose from 10 lbs to 20 lbs).
No foundation: 10.
Basic exercise: 15 lbs.
A solid foundation: 20 pounds
I used 20 Jin of elastic belt in my heart, and it was sour after several groups of actions.
The training frequency is 3 times a week, and it can be done every other day. There are 15 and ***4 groups for each movement, and each group has a rest of 30-60 seconds.
The feeling of training seems to be good. When you finish it seriously, your forehead will sweat, your heart will beat faster, and your inner thighs and buttocks will feel sore. Gradually increase the number and strength of elastic bands.
Tip If you feel too tired to finish, you can win the elastic band, carry your own weight with your hands and finish the girls' exercise at home. Remember to wear a sports bra without rims, fit and elastic sports pants to protect your chest and feel the strength of your hips and legs.
What to do before training: dynamic stretching, static stretching of hips and legs after training.
Elastic belt+shaping hip and leg movements 1. Dynamic stretching: lunge left and right (left and right 15).
Before you start, stretch your hips and legs dynamically, move your tibia and warm up your body.
2. Activate hips: elastic belt Squat (12*4)
Advantages: Hip impact is necessary, which activates hip movement well. Before the whole movement, put on elastic belt to increase resistance and find a sense of buttocks, which is more effective.
This is a necessary action to stick your ass to the ground, using all your muscles.
Key point: feel your ass sit back, this is your ass stepping on it to drive your body up! ! This is very important. There is a contraction in the buttocks. Put your hands on your sides when you get up, and put your hands on your chest when you squat.
Frequency: 12 ~ 15 ***4 groups.
Advanced edition:
Traditional Squat: Get up and squat, get up and squat. We can add some difficulty: when squatting, go up and down twice and then get up. During the last movement of each group, keep squatting 10 second. Hee hee, try it with your bare hands and tell me how you feel. Fried ass is sour.
3. elastic belt crab walks sideways
As the name suggests, like a crab, spread out, abduct the left and right hip joints, spread your legs as far as possible and move left and right.
Advantages: the hip is stressed, the thigh is stressed, and the legs are not afraid of being thick.
European and American fitness bloggers often like to do this with elastic bands. You'll feel sour when you walk.
Key points: spread your legs and hips as far as possible and feel the muscle contraction.
Frequency: each group: 15m *4 can move back and forth.
4. Left and right leg lifts of elastic band.
The good action of beautiful legs and buttocks can be done standing or on the yoga mat.
This action may not feel anything when standing at ordinary times. With the help of elastic belt, I can help you shape your hips and legs at home.
Advantages: beautiful legs, beautiful hips, good movements, not limited by venue space.
Key points: keep the speed, feel the hips open, and focus on the hips.
Frequency: each group 15*4.
5. elastic belt kicks left and right (not thick legs)
It is also a classic hip and leg movement, which can be done on a flat or sofa barbell bench.
Focus on your hips and keep your balance.
Point: Kick your leg up and back as hard as possible.
Frequency of each group: 15m *4 ***4 groups.
6. elastic belt Hip Bridge (a good action to lift hips and pull long legs)
More effective than lifting your hips and stretching your legs. You can do it on the flat ground or on the dumbbell stool on the sofa.
Advantages: stretching the hips is a good action to move the hips. The stress on the hips is large, but the stress on the thighs is small.
Key points: bend your knees and lie on your back, with your feet shoulder-width apart and your toes slightly outward.
Feeling: the whole hip strength has been stepped on! And let the legs relax, the thighs and the body are in a straight line after jacking up, and the abdomen is tightened. Say to yourself, I want to get my ass up. I want to dock 1-2 seconds. Slowly, slowly recover.
7. Elastic band clamshell opening and closing
Simple and easy to master, lying on the ground,
Advantages: strengthen hip muscles, increase the stability of knees and pelvis, and protect knees.
Key points: cooperate with breathing, lift your legs when exhaling, and don't lean back. I always feel the push of my hips.
8. Cooperate with stretching after exercise
It's terrible not to do stretching exercises. Remember to pull a lesbian, you can't ignore it. Stretch your calves and thighs to relax them.
Before exercise, we stretch dynamically.
Do static stretching after exercise to prepare for a day's training.
Duration: Stand still for 30S and feel the stretching position.
Everyone cares: Will this group of elastic belt hip and leg training make the legs thicker?
Many times it is suitable for girls, and you don't have to worry about muscle legs. In fat-reduced babies, with aerobic, the leg lines will be more compact and beautiful, and the leg curves will be lengthened after kicking. The key to not thickening legs: avoid high-intensity leg training, such as heavy load and fast-paced sprint, and maintain good eating and exercise habits.
Elastic belt's shaping leg curve This set of elastic belt's shaping hips and legs is suitable for fairies who want to shape their stovepipes. It belongs to anaerobic series, with aerobic exercise, the shaping effect is more obvious and the legs are beautiful.
Reduce fat and thin baby
The perfect combination of anaerobic and aerobic.
Warm-up+elastic belt shaping hips and legs+aerobic 35 minutes+stretching.
Aerobic: Aerobic can choose running (pace 7.8) or skipping rope, which can burn fat.
A baby who focuses on shaping.
Warm-up+elastic belt shaping hips and legs+aerobic can be done without or without time+stretching.
This set of movements can be aimed at activating hips and cooperating with weight-bearing training. After exercise, a cup of avocado banana milkshake protein powder supplements protein to protect muscles.
The visual coup of long legs is 3 points of practice and 7 points of wearing. Good fitness pants naturally have hips and legs. Carefully put on white leggings and visually lift your hips to shape and strengthen. The other black leggings have white stripes on the side, and the front mesh and stitching of different materials reduce the leg width from the front and side, lengthen and shape the leg lines. Leg line and chicken leg, hahaha.
Sports bra collocation: black back, breathable and comfortable in summer. The whole has a sense of lines.
Elastic belt shaping buttocks and legs+persistence+healthy diet+good-looking wear+aerobic and anaerobic combination = graceful legs.
30 minutes each time, more than twice a week, and form good habits. In addition, there is no elastic belt's baby at home, so you can connect this group of movements with your bare hands first, and cooperate with elastic belt to double the effect.
Let's go out to play with say hi, little ass Long Legs. If you don't want to go to the gym at home, you can practice together!